Welcome!
In this month's issue Andy and Jamie discuss how to effectively
use the Double-End Striking Bag. They offer some advice on how to
monitor the effectiveness of your workout routine. Lastly, in the
"Ask the Trainer" section, Andy and Jamie help motivate
a reader to stick with her ab workout.

No need for a
sparring partner when you have a double-end striking bag.

The double-end striking bag comes in a number of
sizes, much like the speed bag, and has an air-filled bladder. A
rope suspends the bag on the top and an elastic shock cord holds the
bottom to give an unforgiving rebound action when it is hit. Because
the surface is so much smaller than that of the heavy bag, the
double-end striking bag challenges your eye-hand coordination.

There is an entirely different rhythm to hitting
the double-end bag than any other bags. Heavy bags don't punch back;
double-end bags do! You learn to bob and weave, slip and duck, keep
your hands up, and move your head. When you strike the double-end
bag, it will move quickly away, then rebound back at you. You can
either wear punching bag gloves, or handwraps when hitting the
double-end striking bag. Boxing gloves give a larger contact
surface, slowing the bag movement and initially may be a better
choice when starting.

Step 1: Address the bag in your boxing
stance; keep your hands up, and get ready to move. Stay light on
your feet, the weight centered towards the balls of the feet.

Step 2: Strike the bag with a left
jab and slip out of the way of the rebound. (slip to the right) Work
on technique, not power. Try to strike the center of the bag, making
the bag move directly back and straight at you. Move out of the way
and then strike the bag again. Practice your slips, add footwork,
move in and out, circle the bag, and mix up the punches.

Sample Combinations:

Left Jab (JAB - SLIP RIGHT) Snap a
left jab. As the bag starts to rebound quickly slip to the right,
and then move back into position, ready to throw your next punch.
Repeat practicing the jab and slip until you find your rhythm.

Double Jabs (DOUBLE JAB - SLIP RIGHT)
Throw two quick jabs and then slip to the right as the bag fully
rebounds.

One-Two Combo (ONE-TWO - SLIP LEFT)
Throw a quick one-two together, (no full rebound of the bag between
the left jab and straight right) and then slip to the left side.

For more information refer to Boxing
Drill #14 'understanding boxing terminology' in the Jan. 2005
issue of the Newsletter archives.

Are you losing motivation, and
wondering why you should even bother working out? There are several
factors that can help you monitor your progress, and many ways to
measure each factor.

Photographs
A great motivation tool is to take photographs of yourself. When you
place two pictures side-by-side, it's hard to miss the changes that
are taking place. If you have just begun working out, you can
compare "before" and "after" shots, over the
course of several weeks, that can show you significant differences.

Body Fat
There are many devices for testing your body fat. These devices
include hand-held instruments or body fat scales, and give you a
reading in terms of body fat percentage.

The accuracy of these devices can vary, so make
sure you consistently use the same device to measure yourself to see
true results.

If you've ever taken a fitness appraisal at a
fitness club, you should be familiar with the items below.

Calipers
Calipers measure the amount of fat stored beneath the skin by
"pinching" the skin at various points on your body and
measuring the size of the skin fold. Although you can use calipers
to help you calculate body fat percentage, it is easier to use them
to measure the millimeters of fat in the skin fold, and compare
these numbers as the weeks go by.

Tape Measure
Tape measures are a good way to measure muscle mass increases and
body fat reduction around the abdomen. You can also use clothes
(pants size or dress size) as a tape measure. If your clothes are
getting baggy in certain areas (around your waist) and getting tight
around others (your arms) you know you're doing something right in
your workouts!

Heart Rate
Heart rate monitors are light weight digital devices with special
sensors placed around the chest that picks up the signal of the
heart beating. Your upper and lower heart rate levels can be
programmed into the monitor for training purposes. Heart rate
monitors are great devices because you don't have to stop exercising
to take your pulse and they are generally very accurate. At a glance
you can tell how hard your system is functioning.

As your fitness level improves over a period of
training weeks your heart rate readings will decrease. The heart
rate measure should only be a guide when assessing the differences
in your cardio fitness level. For complete accuracy on your maximum
heart rate, consult your Doctor.

Strength
Keep a diary or a log sheet to record sets, reps, weight, and
distance (for cardio). Over several weeks you will most definitely
notice a gradual increase in these numbers.

Switch up your routine
It can take several months or more to see the results. If your
physique is not where you want it to be, celebrate the fact that
your health and fitness level have improved.

You should revamp your workout program every four
to six weeks to avoid plateau.

"I find that lately I've
been very consistent with my cardio workouts, and strength training,
but unless I get an ab workout from a fitness class, I just won't do
them. Any motivation trick I can use? By the way I hate crunches."

The muscles in your abs are responsible for maintaining your
posture, so you don't want to ignore that important muscle group.
Another reason to train your abs is to minimize or prevent back
injury. Abdominal muscles improve posture and protect your internal
organs. Three sessions of ab training a week should be sufficient.

In our February News letter we discussed how to execute proper
abdominal crunches, I understand that you don't like doing them, but
they're a great exercise.

Alternatives:
Stability Balls are great for working on your core strength, with a
large variety of exercise that can be done.

Another alternative exercise is leg raises. Attempt leg raises by
lying with back flat on the floor and then raising your legs about
six inches from the ground. Raise and lower your legs for three sets
of 12-15 reps. This is an advanced exercise, however, and may place
some strain on the lower back and is not recommended for anyone with
lower back problems.

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Always consult your physician before starting any
physical exercise program. Balazs Inc. and Andy & Jamie Dumas
assume no responsibility for the improper use of information
contained within this e-newsletter.